We all know we should eat more vegetables. It is one of the few things upon which nutrition experts continue to agree. How do we get more vegetables, not just in the refrigerator or on the plate, but actually eaten?
We have to make vegetables cravable.
We have to make vegetables a dish that friends and family ask for again and again because they are delicious. The easiest way to make them cravable just happens to be the easiest – roasting. I have some experience with this with my extended family. It’s ten people, ranging in age from four to 85. One night for dinner I made a selection of roasted vegetables, five different vegetables using different spices. There was not a vegetable left. They now ask for roasted vegetables and even make suggestions as to what we should roast.
I roast a few vegetables each week and keep them in the refrigerator. They are great heated in the oven, cold in salads, or room temperature. They also make a wonderful addition to your lunch box.
Roasting is super easy. Here is a step-by-step roasting guide with a few recipes to get you started:
1. If you are choosing more than one vegetable, pick ones that have similar cooking times, such as broccoli and cauliflower. Dense vegetables such as potatoes, winter squash, and other root vegetables have longer cooking times than vegetables higher in water such as summer squash, asparagus, or mushrooms.
2. Cut the vegetables in bite-size uniform pieces, keeping in mind they will shrink during cooking.
3. Toss the vegetables in a large bowl with a few tablespoons of olive oil and seasoning of your choice. It can be as simple as salt and pepper or a combination of spices. A favorite of my family is cumin, salt, and a dash of cayenne pepper. Make sure that each piece of vegetable is very slightly coated with oil, and the seasoning is well distributed.
4. Place the vegetables on a sheet pan, lined with foil for easy clean-up. Have a thin layer of vegetables that are not overcrowded, which would cause the vegetable to steam instead of roast.
5. Roast at 375 degrees until tender. From 15 minutes for asparagus to an hour for dense vegetables such as winter squash. Roast until there are some pieces of charred bits which makes the vegetables super sweet and delicious.
Dr. Carolyn Dunn, a Registered Dietition Nutritionist, is Professor and heads NCSU’s Department of Agricultural and Human Sciences at NC State University. She has a personal and professional passion for cooking, food, and health.
For more delicious recipes go to Med Instead of Meds. For information on weight management, go to Eat Smart, Move More, Weigh Less. For information on diabetes prevention, go to Diabetes Free NC.
Spicy Roasted Cauliflower
This recipe is for cauliflower, however, you can use this for any vegetable. It calls for ground spices; however, if you have a spice grinder, it is extra tasty to grind the spices from whole spices. Either way, you will love this easy recipe. The roasted vegetables are great hot or cold in salads. Make extra of the spice mixture and keep it in the refrigerator or freezer for the next round of roasted vegetables. You can easily make a ½ recipe of this if you don’t need quite as much.
Serves 4 Serving Size: 1 cup
Prep Time: 10 minutes Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Ingredients:
1 teaspoon ground cardamom (optional)
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon cayenne (if grinding your own spices use a whole arbol chili)
1/2 teaspoon black pepper
1/3 cup olive oil
3 pounds cauliflower, cut into medium pieces
(or combination of vegetables) (approximately 4½ cups florets)
1 teaspoon salt
Directions:
1. Preheat oven to 375º F.
2. Combine spices and olive oil in a large bowl.
Add the cauliflower and toss to coat well.
3. Place on a large baking pan lined with foil.
Sprinkle with salt.
4. Bake for about 1 hour stirring every 15 minutes.
Roasted Brussels Sprouts
This is an amazing vegetarian side dish. Add a small amount of turkey bacon for added flavor if you wish.
Serves 4 Serving Size: 3/4 cup
Prep Time: 15 minutes Cook Time: 20-30 minutes
Total Time: 35-45 minutes
Ingredients:
1 pound Brussels sprouts (about 4 cups)
4 tablespoons olive oil
2 tablespoons lemon juice
Kosher salt and freshly ground black pepper
2 turkey bacon slices, cut into ¼ inch pieces and cooked until crispy (optional)
Directions:
1. Preheat oven to 375º F.
2. Clean and trim Brussels sprouts. Cut any very large heads in half.
Save the outer leaves that fall off and bake along with the rest of the
sprouts; they get extra crispy and are delicious!
3. Place the Brussels sprouts in a large bowl and drizzle with olive oil,
lemon juice, kosher salt and pepper. Toss to coat.
4. Pour Brussels sprouts onto a large sheet pan in a single layer.
If including turkey bacon, evenly sprinkle the bacon pieces over the
Brussels sprouts.
5. Roast for 30 to 40 minutes, stirring halfway through the cooking time,
until lightly browned. Serve immediately and enjoy.